Belly fat can be very stubborn. And maybe you’re not a gym fan and like your walks. But is walking effective enough to reduce belly fat?
Morning or evening, walk whenever you want as it has many health benefits. If you are looking to lose weight, this can be a big help. Walking helps burn calories and maintain a healthy metabolism. But is walking the most effective exercise for reducing belly fat? A 2014 study published by the National Library of Medicine indicated that obese women should walk for 50 to 70 minutes at least three times a week for 12 weeks. On average, these women reduced belly fat and body fat.
Health Shots connected with Delhi-based certified fitness and nutrition trainer Abhi Singh Thakur to learn more about walking to lose belly fat.
Health Benefits of Walking to Reduce Belly Fat
When we are looking for exercises to lose weight, we want something that will help burn a lot of calories. Thakur says that on average, a person weighing about 70 kilograms can burn about 149 calories walking at a moderate pace (about 3.5 miles per hour) for 30 minutes. Of course, the number can vary between individuals.
Regular walking for 30 minutes can help with weight loss and overall fat reduction, including belly fat. However, the effectiveness of walking for abdominal fat loss depends on a variety of factors. Some of them are –
• Your current weight
• Body composition
• Overall diet
• Way of life
Walking is a great form of exercise and can help create a calorie deficit. But it’s important to note that spot reduction, which involves targeting fat loss to a specific area, isn’t possible, the expert says. Fat loss occurs in a
widespread throughout the body, and where you lose fat first can be influenced by genetic factors. To effectively lose belly fat, it’s important to focus on overall weight loss and body fat reduction.
Fitness tips to lose belly fat
To effectively lose belly fat and improve your overall fitness, it is beneficial to combine walking with other exercises and lifestyle adjustments. Here are some key things to include in your fitness regimen:
1. Cardiovascular exercise
In addition to walking, incorporate other forms of cardiovascular exercise such as
jogging, running, cycling, martial arts, swimming or dancing. These activities increase your heart rate and help burn calories, contributing to overall fat loss.
2. High Intensity Interval Training or HIIT Workouts
It starts with short bursts of intense exercise, then there are periods of active recovery. HIIT workouts can be faster and more effective at burning fat than steady-state cardio exercises. Consider including HIIT workouts in your routine, such as sprint intervals, circuit training, or bodyweight exercises, suggests Thakur.
3. Muscle training
Strength exercises should be included in your fitness routine as they are crucial for building lean muscle mass. More muscle mass leads to an increase in metabolism, which can contribute to fat loss. Include exercises like squats, lunges, deadlifts, pushups, and other resistance training moves.
4. Basic exercises
Targeting your core muscles can help strengthen and tone the abdominal area. Opt for exercises like planks, crunches, and leg raises to engage your core muscles and promote core strength.
5. Balanced diet
Remember to maintain a healthy balanced diet to lose belly fat. Eat a variety of nutrient-dense foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. Aim to create a moderate calorie deficit by consuming slightly fewer calories than your body needs to support weight loss.
6. Eat mindfully
Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and being mindful of portion sizes. This can help prevent overeating and promote better digestion.
7. Get enough sleep
Aim for 7-9 hours of adequate sleep per night, as adequate sleep supports hormonal balance, metabolic regulation, and overall well-being, which can have a positive impact on weight loss and reduced belly fat.
It’s all about consistency when it comes to losing belly fat and improving your overall fitness.